BLACKBOARD – 09 December 2014

Workload:

A1. Hang Cleans (2) + Power Jerk

*Build to 1 set and deload to 85% and hit 3 more sets

Then:

Complete all work below:
Row 500m
2 Chin-up
30 Glute-Ham Back Extension

Row 400m
4 Chin-up
25 Glute-Ham Back Extension

Row 300m
6 Chin-up
20 Glute-Ham Back Extension

Row 200m
8 Chin-up
15 Glute-Ham Back Extension

Row 100m
10 Chin-up
10 Glute-Ham Back Extension
Row

Then:

Mobility Work

Notes: If you questioned whether the chin-ups were strict, don’t worry. They are strict. Enjoy.

Comments
5 Responses to “BLACKBOARD – 09 December 2014”
  1. Dara says:

    WOD part this morning with hotel mod
    sub run for row
    lat pull down for chin up

    weights and mobility after meetings are done

    • Dara says:

      thrusters in the afternoon, up to 30#
      then did a smattering of thrusters, sit ups, cuban presses and romanian deadlifts
      then some more running intervals

  2. AM Training Session:

    Power Snatch: Worked up to max single: 240 (ties PR), 210x2x2
    High Hang High Pull (4) + High Hang Snatch (1) – 185, 205, 225, 235 (failed behind me)
    Back Squat (First rep of all sets with 3s pause) – 275×2, 315×2, 340×2, 365×2, 305x5x2

  3. dedikdrfc says:

    Hang Clean Complex:
    worked up to 225 and had to stop because of the wrist
    Deload sets: 192

    3×5 Pendlay rows at 135#

    Wod:
    15:08

    So all of my lat strength is gone. I had to do singles on the chin ups from the start and even with a bad wrist the 225 power jerk felt heeeeeavy. Really need to work on that.

  4. Kevin Olds says:

    Going off program until next week:
    Cindy – 13 rounds in 20 minutes

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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